Sandra Walton - Ketogenic Diet Cookbook: 500 All-Time Favorite Keto Recipes

Table of Contents

Introduction

Ready to make a change in your life? Do you want to become a healthier person who can enjoy a new and improved life? If so, this book is for you. You are about to discover a wonderful and healthy diet that has changed millions of lives. The ketogenic diet, which is more of a lifestyle, will make you feel a new person in no time. Here is everything you need to know about going keto.

When you follow a keto diet correctly your body makes ketones in your liver, and these are used as energy. As a result, your body produces less insulin and glucose and a state of ketosis is induced.

Ketosis is a natural metabolic process. When glucose is restricted, the body switches to fat burning as its primary source of fuel. Once your body has adapted to this state of ketosis you will start to notice significant improvements to your health as well as potential weight loss.

Additionally, you will see improvements in blood sugar balance and cholesterol as well as potentially managing symptoms of epilepsy and preventing heart disease.

A ketogenic diet is simple provided you follow some basic rules.

Foods you must avoid at all times:

• Grains like corn, cereals, and rice
• Fruits like bananas, oranges, and grapes
• Sugar
• Dried beans
• Honey, and similar sweeteners
• Potatoes, and yams

Foods you can eat:

• Greens like spinach, green beans, and kale
• Meat like beef, lamb and pork
• Poultry
• Fish
• Eggs
• Vegetables that grow aboveground vegetables like cauliflower, broccoli, and napa cabbage
• Nuts and seeds
• Cheese
• Butter
• Avocados
• Berries like strawberries, raspberries, and blueberries
• Sugar substitutes like erythritol and stevia
• Cooking oils like coconut oil, avocado oil, and olive oil

The list of ingredients you can eat on a keto diet are healthy, varied and they are all used in our delicious recipes.

If youve decided to go keto then its time to get started with our amazing keto recipe collection. You will discover 500 of the best ketogenic recipes around. You will soon discover how easy and delicious these recipes are and even experiment with variations of your own.

Now, lets start your new magical culinary journey. Ketogenic lifestyle here we come.

Ketogenic Recipes for Breakfast

Poached Eggs

Preparation time: 10 minutes

Cooking time: 35 minutes

Servings:

Ingredients:

Directions:

1. Heat a pan with butter over medium heat, add onion, stir, and cook for 10 minutes.
2. Add Serrano pepper and garlic, stir, cook for 1 minute. Add red bell pepper, stir, and cook for 10 minutes.
3. Add tomatoes, salt, pepper, chili powder, cumin, and paprika, stir, and cook for 10 minutes.
4. Crack eggs intopan, season with salt, and pepper, cover pan, and cook for 6 minutes.
5. Sprinkle cilantro and serve.

Nutrition: Calories 180, Fat 10,9, Fiber 2,5, Carbs 10,5, Protein 11,7

Breakfast Bowl

Preparation time: 10 minutes

Cooking time: 20 minutes

Servings:

Ingredients:

Directions:

1. Heat a pan with coconut oil over medium heat, add onions, mushrooms, salt, and pepper, stir, and cook for 5 minutes.
2. Add beef, and paprika, stir, cook for 10 minutes, transfer to a bowl. Heat up the pan again over medium heat, add eggs, some salt, pepper, and scramble.
3. Return beef mixture to pan and stir. Add avocado and olives, stir, and cook for 1 minute. Transfer to a bowl and serve.

Nutrition: Calories 1002, Fat 74,9, Fiber 19,4, Carbs 36,9, Protein 55,6

Eggs and Sausages

Preparation time: 10 minutes

Cooking time: 35 minutes

Servings:

Ingredients:

Directions:

1. Heat a pan with 1 tablespoon butter over medium heat, add sausages, onion, stir, and cook for 5 minutes.
2. Add bell pepper, salt, pepper, stir, and cook for 3 minutes, transfer to a bowl. Melt rest of the butter, and divide into 12 cupcake molds.
3. Add a slice of ham to each cupcake mold, divide spinach in each and then add sausage mixture.
4. Crack an egg on top, place in an oven, and bake at 425 degrees Fahrenheit for 20 minutes. Let them cool briefly before serving.

Nutrition: Calories 378, Fat 28,4, Fiber 1,5, Carbs 6,2, Protein 24,5

Scrambled Eggs

Preparation time: 10 minutes

Cooking time: 10 minutes

Servings:

Ingredients:

Directions:

1. Heat a pan with half of the oil over medium heat, add mushrooms, spinach, ham, bell pepper, stir, and cook for 4 minutes.
2. Heat another pan with the rest of the oil over medium heat, add eggs and scramble.
3. Add vegetables, ham, salt, and pepper, stir, cook for 1 minute, and serve.

Nutrition: Calories 430, Fat 31,9, Fiber 2,4, Carbs 9, Protein 29,5

Frittata

Preparation time: 10 minutes

Cooking time: 1 hour

Servings:

Ingredients:

Directions:

1. Squeeze liquid from spinach and put spinach in a bowl. In another bowl, mix eggs with salt, pepper, nutmeg, garlic, and whisk.
2. Add spinach, Parmesan cheese, ricotta cheese, and whisk.
3. Pour mixture into a pan, sprinkle with mozzarella cheese and pepperoni on top, place in oven, and bake at 375F for 45 minutes.
4. Let frittata cool down for a few minutes before serving.

Nutrition: Calories 525, Fat 40,7, Fiber 1,4, Carbs 6,7, Protein 35,9

Smoked Salmon Breakfast

Preparation time: 10 minutes

Cooking time: 10 minutes

Servings:

Ingredients:

Directions:

1. In a blender, mix cashews with coconut milk, garlic powder, lemon juice and blend well.
2. Add salt, pepper, and green onions, blend again, transfer to a bowl, and place in refrigerator.